When it comes to improving sleep, most people focus on routines, lighting, and temperature. But what about the color of your bedroom walls? Surprisingly, your wall color may have a significant impact on your ability to fall and stay asleep. Color psychology has long been used in interior design, marketing, and wellness, and research suggests that certain hues can create a more restful sleep environment while others may have the opposite effect.
Color influences the brain's emotional and physiological responses. According to a study by Travelodge that surveyed over 2,000 British homes, individuals who slept in blue-colored bedrooms averaged the most sleep per night—just over seven hours and fifty-two minutes. Blue is associated with calmness, stability, and lower blood pressure and heart rate, all of which can support deeper and more restorative sleep. The reason for this calming effect lies in how the brain processes color through the ganglion cells in the retina, which are particularly sensitive to blue wavelengths and can influence the body’s circadian rhythm by communicating directly with the brain’s hypothalamus.
On the other hand, red and purple tones, though often seen as luxurious or romantic, may not be the best choices for sleep. These colors are linked to increased alertness and mental stimulation. Red, in particular, is known to raise heart rate and provoke feelings of intensity or urgency, which can interfere with winding down before bed. A study in the Journal of Orthomolecular Psychiatry found that exposure to red light increased alertness, which while potentially helpful in certain situations, is not ideal for sleep onset.
Neutral and earthy tones such as soft beige, warm gray, or muted greens have also been shown to promote tranquility and comfort. These colors may not have the same profound biological impact as blue but offer a relaxing visual environment with minimal stimulation. According to the National Sleep Foundation, creating a sleep-friendly bedroom includes choosing soothing colors that help signal to the body and mind that it’s time to relax.
In addition to wall color, the finish of your paint can also influence how you perceive the space. Glossy finishes reflect light, which might make a room feel more energized, while matte or eggshell finishes tend to diffuse light more gently and contribute to a serene atmosphere. Complementing wall colors with soft lighting, natural textures, and minimal clutter can enhance the overall calming effect and contribute to better sleep hygiene.
It’s also worth noting that personal associations with color play a role. A color that feels relaxing to one person might be unsettling to another based on past experiences or cultural meanings. This subjectivity highlights the importance of choosing a color that resonates with your personal sense of peace and comfort while staying within the scientifically supported palette for sleep-friendly spaces.
Making a simple change like repainting your bedroom walls might seem superficial, but it can have meaningful psychological and physiological benefits. When paired with other good sleep practices like consistent bedtimes, screen reduction before sleep, and maintaining a cool room temperature, the right wall color can be another powerful tool in your quest for better rest.
Disclaimer: This article is for informational purposes only and does not constitute medical or psychological advice. Individual results may vary. Consult with a healthcare or interior design professional for advice tailored to your specific needs.
References
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Travelodge Sleep Survey, 2013
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National Sleep Foundation. (n.d.). “Bedroom Environment.” [sleepfoundation.org]
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The Center for Sleep Medicine. (2020). “Color Psychology and Sleep.” [sleepmedcenter.com]
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Küller, R., Ballal, S., Laike, T., Mikellides, B., & Tonello, G. (2006). “The impact of light and colour on psychological mood: a cross-cultural study of indoor work environments.” Ergonomics
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Lewy, A. J., & Sack, R. L. (1989). “The role of melatonin and light in the human circadian system.” Journal of Biological Rhythms